Five Ways to Eat Enough as an Athlete When You Have a Low Appetite
Athletes have high energy needs. The average elite female athlete may need 2500-3000+ calories per day, and the average elite male athlete may need 3500-4000+ calories per day to fuel training. A poor appetite can make it difficult to eat the amount of food required to match those high needs. If you are an athlete struggling to fuel when you’re not physically or mentally interested in eating, try out the following strategies!
Keep Your Meals and Snacks Low-Volume
Many athletes might believe they have a low appetite when it is their food choices that are causing the problem. In a quest to “eat healthy,” many athletes may create meals dense in vegetables, and protein foods. They may snack on fruit or protein bars. All of those foods can contribute to a balanced fueling plan, but they are lower in energy and higher in volume than other options. A high volume, low energy meal or snack can leave an athlete feeling full but not satisfied or energized.
Athletes with a low appetite may benefit from a lower-volume, higher energy meal plan. Some foundational foods for this eating pattern include grains and starches and full-fat foods. For example, one cup of rice has an equivalent amount of carbohydrates to 2 large cucumbers, 2 cups of lettuce, and 2 cups of carrots! Basing a meal around the lower volume choices is likely to lead to less fullness!
Take Advantage of the Times You Are Most Hungry
Do you tend to feel most able to eat in the evenings? Take advantage of the times of day when you have the strongest appetite and plan some solid meals or snacks. Having a couple consistent meals or snacks each day can be helpful when trying to be consistent throughout the entire day.
Add Liquid Sources of Calories
Optimizing the volume of meals is easier with liquid calories! By replacing their typical water intake with milk, juice, or sports drink, athletes can increase their energy and carbohydrate intake without sacrificing valuable stomach space.
Liquid meal or snack options can be easy to consume as well. Smoothies are a great breakfast or post-workout recovery option. Nutrition shakes are a low-effort snack or meal replacement option that can be used in a pinch. You can also sip on them over the course of an hour or day.
Stick to a Schedule
The gut is made of smooth muscle, and like any muscle, it can be trained. A trained gut is able to accommodate more food over time. To train the gut, consistently eat around the same times each day and slowly add more food or liquid to your usual meals and snacks.
The body’s natural internal clock-or circadian rhythm-also responds well to regular eating. If we eat on a consistent schedule, the body begins to expect food at specific times. Hunger hormones will be produced and released more regularly as the body anticipates its regular meal and snack times.
Add Foods You Feel Excited About Eating
Hunger is not just physical. The mind plays a huge role in signaling to the body that it needs and enjoys food! Incorporating your favorite foods, trialing tasty-looking recipes, or sampling an exciting new product may naturally increase your interest in eating.
Are you an athlete needing support for fueling through a low appetite? Fill out a contact form on my website to see if my nutrition services are a good fit for you!